Getting Ready for Spring! 6-Week Weight Loss Challenge

[MightyPen]

Now I want to google "battle rope slams" but I'm sure the actual exercise couldn't possibly be as awesome as the name itself.

 

Yesterday was two short plank workouts...one at the office and one in the evening. I found my 'sweet spot' and I also found a 30-day plank challenge I plan to add to my current running and weight lifting regimes.

 

Today will be more planks and lifting weights at home in the evening. Diet remains very clean. I've lost the craving for sweets, chips and greasy stuff.

[fitnessfan365]

OMG...that's an intense workout. Are you training for anything in particular?

 

Just the way that I like to train. Plus, since I'm a personal trainer I constantly have to push myself to the limit and practice what I preach.

 

Now I want to google "battle rope slams" but I'm sure the actual exercise couldn't possibly be as awesome as the name itself.

 

 

Although there's a ton you can do, this video shows the two most popular battle rope exercises. The second one they perform is the power slam. Although when I do it, I like to include a bit of a squat and go up/down with my full body so it's not just an upper body movement. Plus, since they're doing 15 second bursts, they're only doing around 20 slams. In my workout yesterday, I was doing sets of 50 power slams each round...in a 40lb weight vest. Haha

Edited March 15, 2016 by fitnessfan365

[MightyPen]

Fitnessfan, I will now picture you as one of those dudes. That's quite the workout! Those guys have perfect physiques too. Not too huge but definitely sculpted and jacked.

 

And Summer, I was going to say, I eat my oatmeal as follows:

 

1/2 cup oats (150 cals), 1/2 cup skim milk (40 cals), 2 tbsp natural peanut butter (180 cals) a dash of cinnamon ...nuke for about 90 seconds and then another dash of cold skim milk on top...I like the hot/cold contrast. I think it's delicious but I know opinions vary.

[Summer3]

Fitnessfan, I will now picture you as one of those dudes. That's quite the workout! Those guys have perfect physiques too. Not too huge but definitely sculpted and jacked.

 

And Summer, I was going to say, I eat my oatmeal as follows:

 

1/2 cup oats (150 cals), 1/2 cup skim milk (40 cals), 2 tbsp natural peanut butter (180 cals) a dash of cinnamon ...nuke for about 90 seconds and then another dash of cold skim milk on top...I like the hot/cold contrast. I think it's delicious but I know opinions vary.

 

That sounds good. I'm eating Stacys Pita Chips I believe they are healthy.

[fitnessfan365]

Fitnessfan, I will now picture you as one of those dudes. That's quite the workout! Those guys have perfect physiques too. Not too huge but definitely sculpted and jacked.

 

Haha..Well I am definitely not that ripped..LOL But I definitely train with that level of intensity every time I train.

[SammySammy]

 

 

This was me yesterday. I'm glad somebody can relate.

[Summer3]

 

 

This was me yesterday. I'm glad somebody can relate.

 

..OK, now I feel like I'm slacking. I'm going to take my dog for a long walk. I really DON'T feel like working out today. I rather just sit here and post dumb stuff on LS but I need to get up and do something productive. Crap...

[MightyPen]

Two days in a row of two daily sessions of 1-minute planks wore me out. My core strength needs a LOT of work! Today is a "rest day" from planks but I'm running a 5k at lunch time. It's sunny and around 60 today - pretty much glorious weather.

 

Has anyone heard of DietBet? One of my co-workers told me about it. She has a LOT of weight to lose (over 50 lbs) and she was telling me how you put down some $, and somehow the site tracks your progress (it involves taking a lot of pics of scale readings at specified times) and you can even win money if others fail.

 

I considered it, but I really only have about another 15 lbs of fat to lose, and then it's all about gaining muscle, so my goals are a bit different than hers. Plus, texting with my former workout buddy (who lives in another state), posting in this thread, and seeing the weight drop off are adequate motivators for me at the moment.

[Summer3]

Two days in a row of two daily sessions of 1-minute planks wore me out. My core strength needs a LOT of work! Today is a "rest day" from planks but I'm running a 5k at lunch time. It's sunny and around 60 today - pretty much glorious weather.

 

Has anyone heard of DietBet? One of my co-workers told me about it. She has a LOT of weight to lose (over 50 lbs) and she was telling me how you put down some $, and somehow the site tracks your progress (it involves taking a lot of pics of scale readings at specified times) and you can even win money if others fail.

 

I considered it, but I really only have about another 15 lbs of fat to lose, and then it's all about gaining muscle, so my goals are a bit different than hers. Plus, texting with my former workout buddy (who lives in another state), posting in this thread, and seeing the weight drop off are adequate motivators for me at the moment.

 

I'm doing Fatsecret now which is free:

 

https://www.fatsecret.com

 

If you join let me know. You can post pictures there, join challenges, food journal and exercise journal. It's actually a nice free site. Not a hook-up site but mostly nice ppl. wanting to lose weight.

 

So my weight went up to 126 but I think it's muscle because my measurements have stayed the same.

 

I've decided to TRY and go down to 122 pounds. If I look too skinny gaining the weight back will be easy. In high school I was always 100 pounds so I don't think 122 is unreasonable at my age. Plus, I really want to work on my proportions (building upper, slimming lower.)

 

Oh..and I don't want to get narcissistic and obsessive while doing this.

[amaysngrace]

I'm oven-roasting eggplant and red and orange bell pepper slices to heat and eat whenever my hunger pangs act up.

 

It's a beautiful day here today...it's been raining for the past few...and I'm so looking forward to getting out there today. I love sunshine!

[Summer3]

I'm oven-roasting eggplant and red and orange bell pepper slices to heat and eat whenever my hunger pangs act up.

 

It's a beautiful day here today...it's been raining for the past few...and I'm so looking forward to getting out there today. I love sunshine!

 

That sounds yummy!

 

I'm outside right now! I'm planning to work at least three hours in the garden.

[amaysngrace]

I'm outside right now! I'm planning to work at least three hours in the garden.

 

Nice! I put a few plants in pots yesterday but I have no desire to do yardwork just yet.

 

What are you planting?

[MightyPen]

BAMN! 5k done! I ran most of it but some hills kicked my butt.

 

Summer, I will check out that site. Like you, I worry about getting too "in the weeds" and letting this take over my life. I need SOME motivation but not a huge amount.

[Summer3]

Nice! I put a few plants in pots yesterday but I have no desire to do yardwork just yet.

 

What are you planting?

 

Right now, it's just spring clean up. But this year I will be planting some herbs and one or two vegetables that my husband may or may not eat. LOL. We had a whole discussion about it. Long boring story.

 

Yesterday, I took a video of myself from all angles...

 

(I'm not too thrilled...but...but...IDK. I just have to work harder.)

[fitnessfan365]

MP for what it's worth, my advice would be not to do ab/core exercises daily. Your abs/lower back are just like any other muscle group and need rest to get stronger.

 

Also, when you do compound exercises like squats, lunges, deadlifts, pull-ups, push-ups, etc you're actually working your entire core while you strength train. So it's actually more efficient when you train your abs through strength moves because you kill two birds with one stone.

 

Don't get me wrong. The plank and other variations of it are GREAT. But strengthening the core while doing exercises that actually tax it in a real life capacity are more much more beneficial IMO.

 

For example, you'd get one hell of an ab workout running hills. Hill work and sprint work tax your core much more than a plank will because you're using your core to facilitate movement and speed. That's why sprinters have such ripped mid-sections.

[Summer3]

Today, I want to work in the garden. It's green and it's St. Patty's day so might as well.

 

I'm trying to up my protein. From tracking both food and exercise I realize I'm getting plenty of exercise but not enough protein and too much carbs and sugar.

 

Tomorrow, I'm going to hit the gym and take PiYo.

[MightyPen]

MP for what it's worth, my advice would be not to do ab/core exercises daily. Your abs/lower back are just like any other muscle group and need rest to get stronger.

 

Also, when you do compound exercises like squats, lunges, deadlifts, pull-ups, push-ups, etc you're actually working your entire core while you strength train. So it's actually more efficient when you train your abs through strength moves because you kill two birds with one stone.

 

Don't get me wrong. The plank and other variations of it are GREAT. But strengthening the core while doing exercises that actually tax it in a real life capacity are more much more beneficial IMO.

 

For example, you'd get one hell of an ab workout running hills. Hill work and sprint work tax your core much more than a plank will because you're using your core to facilitate movement and speed. That's why sprinters have such ripped mid-sections.

 

Oh I'm not doing core exercises daily. I'm doing planks 4-5 days a week MAX, and those sessions only last 5 minutes. It's just something to do in my office to break up the day. It's almost helping me get into better push up shape - I plan to start incorporating push ups as I drop the belly weight.

 

And I'm focusing on picking up my pace on my 5ks - I don't plan to add any length..just up the intensity. And I'll keep what you said in mind and sprinkle in some short "I can't run any faster" sprints into my runs. It's still a work in progress but I'm thrilled with my results. I've lost almost 20 lbs of "winter weight" since late January.

 

I did a 30-minute free weight workout last night. I'm trying to work out with weights 3 x per week.

 

You're a huge asset here, man.

[MightyPen]

Today, I want to work in the garden. It's green and it's St. Patty's day so might as well.

 

I'm trying to up my protein. From tracking both food and exercise I realize I'm getting plenty of exercise but not enough protein and too much carbs and sugar.

 

Tomorrow, I'm going to hit the gym and take PiYo.

 

Welllll...what are your favorite proteins?

 

And you might want to add some protein powder or a meal replacement shake to your diet if you find yourself always short on protein. I try to make sure 35-40% of my calories are protein based.

[Summer3]

Welllll...what are your favorite proteins?

 

And you might want to add some protein powder or a meal replacement shake to your diet if you find yourself always short on protein. I try to make sure 35-40% of my calories are protein based.

 

I drink the organic protein drink from Costco about four times a week. I can't drink it everyday it gets boring. I prefer protein from plants. I'd like to stop eating animals but my husband likes meat too much.

[Summer3]

I drink the organic protein drink from Costco about four times a week. I can't drink it everyday it gets boring. I prefer protein from plants. I'd like to stop eating animals but my husband likes meat too much.

 

According to Fatsecret this is my average:

 

Calorie Breakdown:

Carbohydrate (42%)

Fat (38%)

Protein (20%)

[hasaquestion]

MP for what it's worth, my advice would be not to do ab/core exercises daily. Your abs/lower back are just like any other muscle group and need rest to get stronger.

 

Also, when you do compound exercises like squats, lunges, deadlifts, pull-ups, push-ups, etc you're actually working your entire core while you strength train. So it's actually more efficient when you train your abs through strength moves because you kill two birds with one stone.

 

Don't get me wrong. The plank and other variations of it are GREAT. But strengthening the core while doing exercises that actually tax it in a real life capacity are more much more beneficial IMO.

 

For example, you'd get one hell of an ab workout running hills. Hill work and sprint work tax your core much more than a plank will because you're using your core to facilitate movement and speed. That's why sprinters have such ripped mid-sections.

 

One of the football/sprint coaches in HS told me you "can't overtrain your core". Took that to heart and I'd do 150 bike crunches, 100 of these side to side toe touches, 50 situps, and 10 planks, every night. Don't think it made much difference at all in the long run. Moral of the story: not all advice is correct advice.

 

MP, doing the same straight-up planks, week in and week out, will make you a lot better at holding that particular position. But if you want to get the maximum benefit out of it, mix it up. Side planks, planks while lifting your legs, Russian twists... I'm sure fitnessfan365 can contribute more examples, but doing the exact same thing over and over again isn't the best way to supplement your training. Do you have a specific race you are training for?

Edited March 17, 2016 by hasaquestion

[MightyPen]

According to Fatsecret this is my average:

 

Calorie Breakdown:

Carbohydrate (42%)

Fat (38%)

Protein (20%)

 

Well if your fat and protein %s were flipped, I think that would be close to perfect. Just my layman's take on it.

[MightyPen]

One of the football/sprint coaches in HS told me you "can't overtrain your core". Took that to heart and I'd do 150 bike crunches, 100 of these side to side toe touches, 50 situps, and 10 planks, every night. Don't think it made much difference at all in the long run. Moral of the story: not all advice is correct advice.

 

MP, doing the same straight-up planks, week in and week out, will make you a lot better at holding that particular position. But if you want to get the maximum benefit out of it, mix it up. Side planks, planks while lifting your legs, Russian twists... I'm sure fitnessfan365 can contribute more examples, but doing the exact same thing over and over again isn't the best way to supplement your training. Do you have a specific race you are training for?

 

Oh I'm adding side planks, alternating hand planks, etc, as I go. This is just day 4. I know better than to do the same thing over and over.

 

And no, I'm not training for any particular race but I'd love to be able to kick @ss in some 5ks this summer and fall. Realistically (for me) that would mean 10-minute miles, so my goal is getting my time down to 31 minutes.

 

The idea of getting up early on a Saturday morning, running an intense 5k and getting in my exercise before many people even wake up is really appealing to me.

 

EDITED TO ADD: ONLY TWO WEEKS LEFT ON OUR CHALLENGE!

Edited March 17, 2016 by MightyPen

[fitnessfan365]

According to Fatsecret this is my average:

 

Calorie Breakdown:

Carbohydrate (42%)

Fat (38%)

Protein (20%)

 

I personally like 40-30-30 but that's just me.

[Emilia]

One of the football/sprint coaches in HS told me you "can't overtrain your core". Took that to heart and I'd do 150 bike crunches, 100 of these side to side toe touches, 50 situps, and 10 planks, every night. Don't think it made much difference at all in the long run. Moral of the story: not all advice is correct advice.

 

Do you still have a waist line?